Friday, June 15, 2018

A Brand X Method™ Teen Workout

STRENGTH:
Deadlift

ACCESSORY:
Kettlebell swings

WARM-UP:
3x or 5:00
5 perfect squats => 30 seconds in the bottom of the squat => 5 jumping squats => 10 walking Spider-Man stretches => 5 perfect push-ups => 100-meter run

SKILL:
Front squat and push press – focus on rack positions. Relate to thruster.

PREP:
5:00
Mobility

3x
10 Cossacks
Handstand holds or wall walk-ups

CONDITIONING:
Varsity, Junior Varsity and Frosh
15-12-9
Thrusters
Burpees
Box jumps

Beginner
12-9-6
Thrusters, 5#-10# dumbells/PVC-15# barbell
Burpees
Box jumps

SKILL:
4x
5 supinated barbell rows
5 rotational medicine ball throws
10 skaters or modified skaters

MOBILITY:
T-spine smash
Pigeon